The Dumbbell Lying One Arm Pronated Triceps Extension is an isolation exercise that primarily targets the triceps muscles. It is commonly performed lying down on a bench with a dumbbell in one hand.
How to perform
Instructions:1. Start by lying down on a flat bench with your head at one end and your feet flat on the floor.
2. Hold a dumbbell in one hand with a pronated (overhand) grip. Position the weight directly above your shoulder with your arm fully extended.
3. Keep your upper arm perpendicular to the floor and your elbow pointing towards the ceiling throughout the exercise.
4. Inhale and slowly lower the dumbbell towards your head by bending your elbow. Keep your upper arm stationary and your wrist straight.
5. Pause for a moment when your forearm is parallel to the floor, feeling a stretch in your triceps.
6. Exhale and extend your elbow to raise the dumbbell back to the starting position, fully contracting your triceps at the top.
7. Repeat for the desired number of repetitions before switching to the other arm.
Tips:
- Keep your core engaged and back flat against the bench to maintain stability during the exercise.
- Avoid swinging the weight or using momentum to lift the dumbbell.
- Use a controlled, slow tempo to maximize muscle engagement and prevent injury.
- Adjust the weight according to your strength level and focus on proper form to effectively target the triceps.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.